Saturday, March 15, 2014

The Science Of The Six Pack
In a new monthly feature, renowned sports scientist Ross Edgley from TheProteinWorks.comtakes a look at the latest must read studies from the world of fitness and nutrition. Today he tackles the six pack; namely, the best type of exercises to build a rock solid core…
When looking to develop a conditioning routine for your core, what’s the best form of training? Isolation (smaller) movements like your standard sit-up/crunch or compound (larger) movements like the plank? Well, I would recommend taking a look at a recent study conducted at Department of Kinesiology at The Pennsylvania State University, USA before you plan your next abs routine.
Background
Smaller, isolation movements like the standard sit-up/crunch are those that engage the ‘primary trunk muscles’, and these alone. On the flip side, larger, compound movements like the plank and all its variations are essentially those that engage and use ‘proximal limb’ muscles like the gluteals and deltoids (shoulders) whilst at the same time engaging the ‘primary trunk muscles’ (abdominal and lumbar).
Despite the mountain of research out there regarding core conditioning, it’s still not objectively known which type of movement is better. This is why researchers Jinger S. Gottschall et al (2013) decided to conduct a series of electromyography tests to find out and monitor the degree of muscle activation in the core muscles during each type of exercise.
The Test
Twenty healthy athletes (ten women and ten men) were chosen to complete a series of core exercises whilst they were connected to surface electromyography (EMG) electrodes around their stomach to monitor muscle activation.
Muscle activation was then measured during compound exercises and compared to the isolate ones.
The Results
The final results showed activation of the lumbar and abdominal muscles were greatest during the compound movements.
Specifically, the compound ‘Plank with Reach’ exercise showed a 20% greater activation in the rectus abdominis muscle compared to the isolation standard ‘crunch’. Furthermore, anterior deltoid, erector spinae, and gluteus maximus activities were two times greater.
This was supported by results that showed the compound ‘side plank’ increased external oblique activity by 25% compared to the isolation ‘side crunch’ movement.
Conclusion
Results from The Pennsylvania State University study clearly showed there was greater engagement in the muscles of the stomach (essential your six pack) during the larger compound movements, compared to the smaller, isolation ones.
This isn’t to say isolation movements like the crunch/sit-up aren’t without their merits – many strength and conditioning trainers believe that you must consider the entire training routine first when looking to develop a core training plan.
For instance, if you were to train shoulders and back on a Monday and they were suffering from , it might not be advisable to perform large compound movements like the plank on Tuesday. Instead, it would be worth considering isolation movements that don’t require the deltoids (shoulders).
However, overall, I think it’s safe to say get planking and doing those barbell roll outs if your goal is a strong, functional six-pack.

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Mr Vintage: Round Frame Sunglasses
With the current focus on heritage within menswear, it should come as no surprise that eyewear is also feeling the design influence of yesteryear.
Round frame styles hark back to the early days of sun opticals, when the most logical (and easiest) shape to fashion for sunglasses was circular.
Round frames were the de rigueur shape in the twenties and thirties – it was during these decades that sunglasses became more widespread, with advancements in technology and production methods making eyewear more accessible and desirable.
While early designs were made from flimsy plate glass, Bakelite and alloy metals, today’s sturdy styles are crafted from high-grade materials, combining the best of fashion and function.
Guaranteed to lend a hint of quirky vintage cool to any look, round frames are best suited to gents with strong jaw lines, as circular lenses tend to have a softening effect.
A couple of suggestions for exceptional round frame sunnies include Eye Respect’s perfectly balanced DC style and Ace & Tate’s honey-tone Pierce sunglasses.
The Right Frames For You
Whether jetting off for a spring break in the Med or tackling Alpine pistes for a spot of late-season skiing, sunglasses are an indispensable part of any modern gent’s style regimen and can quickly become one of your signature pieces.
Today we take a look at five key sunglass styles to consider for spring/summer 2014 – there’s one to suit every type of man, from the traditionalist to the modernist…
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